Recumbent Knees - Fastest Fix?

[Redrom]

OK. So I understand the concept of "If it hurts, don't do it." but my question is for those who have had "recumbent knees" is; How long do you not do it?

I ride on both Diamond Frame & Bent, and have most likely been pushing too hard, too fast on both. I certainly felt it in my knees after my first 40 mile Bent ride, and since then the pain in the knees seems to flare up from time to time. I've tried spinning on my rides, and not riding for a while, but I'm wondering if I really need to lay off the bikes to get a fuller recovery.

I figured I wouldn't worry about it on a short ride last night on the DF, so I really pushed, and the knee pain came back strong. I had read that as a new Bent rider I should take it slow, I just didn't realize how slow I needed to take it. Any suggestions or guidelines that anyone could offer that would be a safe but realistic course to chart?

[BlazingPedals]

Here's advice I offered in the 'EZ Speedster' thread.

One exercise you can do is sit on the edge of your bed and slowly raise your lower leg until it is parallel with the floor. No weights are needed, just make the motion fluid and keep your feet aligned as you do it. The exercise will help the muscles that keep your kneecap tracking properly. I find that a few sets of 10 reps for a couple of days helps most of my sore-knee problems.


Most knee pain should go away relatively quickly. If you do this and it still doesn't go away, maybe you have something more serious going on.

[Paul L.]

I had knee pain until I got my seat dialed in. I was over extending my legs. Pulled the seat up closer and the pain disappeared. Don't know if that is something you have tried but that is what worked for me.

[Redrom]

Excellent. Exercise and bike adjustment suggestions. Exactly what I was looking for...

Thanks

[steveknight]

sometimes a shorter crank on a bent is a good thing too.

[BlazingPedals]

sometimes a shorter crank on a bent is a good thing too.

Are you using short cranks now? 'Cuz I'm thinking of trying some 155s. I can report back, oh, about May whether or not they work.

[Redrom]

How about a guideline from those who have successfully worked up their legs from being accustomed to a DF... how slowly should the average rider take to work up to longer rides on a recumbent? What has worked for others who have not had knee issues along the way?

[BlazingPedals]

Speaking only for myself, I made the transition to recumbent with no change in my mileage. Or rather, I started riding the bent at the beginning of the season and built up my mileage exactly as I normally would. However, it was most of the summer before I could comfortably keep up with my normal group.

[BentBob]

I was away from any bike for 25 years, so it took me awhile to let my knees catch up. For the first 6 months, everytime I went into mashing mode, my knees complained. It really took me a full year of spinning, 2000 miles later for my knees to join the party. Dialing in the seat, even as much as 1/8 inch has also helped.
Now, it's the lungs that complain when the rest of my body is still going strong.

Enjoy your ride!
Bob

[tommytebco]

I too had "recumbent knees" when I began riding bent. The things alreeady mentioned worked for me.

Shorter cranks, I went to 155s
more spin,
stretching before riding ,
seat closer to pedals than intuitive set up. (I wound up with a bit of flex in my knee being best for me)

Also, I developed the habit of down shifting at every stop. The leg press nature of bent start up made that a big help for me.

Hope that helps
Tom

[ppc]

I too had "recumbent knees" when I began riding bent. The things alreeady mentioned worked for me. Shorter cranks, I went to 155s

Same here. 150mm is what the doctor ordered, and it works mavels on my knees.

[Bianchiriderlon]

I had a major bad knee for years. This was the result of a running injury when I was in my 20s. I started cycling "way back then" because I couldn't run without pain. I rode for years and then gave up the bike for more sedentary pursuits. Last year I decided to get fit and tried running again. No pain! I got out my bike and rode it extensively. Again, no pain. Mid summer, I bought a bent and started riding it. Some pain in my knee, but not too bad. After considerable seat adjustment, I can now ride without any knee pain. I figure if dialing in the fit can get rid of the pain in my formerly F****d up knee, then it may work for you as well. Keep adjusting the distance from your seat to the pedals. I don't know what sort of seat you are using, but on my Evox, I have an oversized saddle for a seat. I found that the seat angle also made a difference.

Good luck with your adjustments. Also, the other poster's comments on crank length also make sense, especially if there is little capacity to alter the seat position.